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12/10/2015

9
Dec

12/10/2015

Midcoast CrossFit – CrossFit

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Metcon (Weight)

STRENGTH: (squat)

5-8 min to warm up into back squat weight.

7 min EMOM:

4 back squat 65-75% of 1RM

Metcon (AMRAP – Rounds and Reps)

4 min AMRAP:

5 T2B

4 wall ball

3 burpee

1 min rest

3 min AMRAP:

4 med ball sit-up

4 wall ball

1 min rest

4 min AMRAP:

15 air squats

5 hand release push-up

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